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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Friday, February 22, 2013

Vitamin D and Cancer Prevention

We've known for a long time that colon cancer and breast cancer are more common among people in northern climates—places where it's too cold for part of the year to get much sun. Is there a Vitamin D connection?

Yes, when it comes to colon cancer—and maybe also breast and prostate cancer. According to recent studies, people who get a lot of Vitamin D from their food and supplements are much less likely to get colon cancer. To get the protection, you only need to get 200 IU from your diet—the amount in just two cups of milk. Do you get the same protection if you just stay outside in the sun longer? Probably, but it's really hard to say exactly how much Vitamin D you make from sunshine.

To be sure you're getting enough, take supplements. Vitamin D not only helps prevent cancer, it can help treat it. The powerful anticancer drug tamoxifen, which is widely used to treat cancer of the ovaries, uterus, and breast, seems to work even better when it's combined with small doses of Vitamin D. It's also possible that Vitamin D can help treat leukemia and lymphoma, but there's not enough research yet to be sure.

Healthy Vitamin D


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.